Month: June 2017

Friday  A.  3 Rounds not for Time 10 single leg kb dead Lift each leg-light  10 GHD sit ups / sit ups 10 shoulder pulse stretch  B.  500m Row Buy in Then… 4 Rounds  8 Dead Lift 55% 1RM 10 Handstand Push ups 50 Double Unders  Then… 50 row cash out

Thursday  A.  Bench Press  5@60% 5@65% 5+@70% B. Run 1600m, 800m, 400m, 200m Rest the same amount of time it took you to do each run.  Compare to March 30th.

Wednesday  A.  Handstand work 15 donkey kicks to a box Max freestanding handstand hold/against wall Max handstand walk/ shoulder taps B. Split Jerk review Draw out footwork  Start with empty bar 5×2 build to 60% 1RM  C. AMRAP 11 Minutes  3 Clean and jerk at 60% of one rep max 6 Front Squats 9 Burpees

Tuesday  A.  Three sets, not for time(approx10min) ,of:  L-Sit x 30-45 seconds 3-5 Bar Muscle-Ups  if you don’t have Bar Muscle-Ups do jumping Bar Muscle ups or straight Bar dips B. Snatch  Three sets of: Snatch High-Pull + Hang Power Snatch + Overhead Squat Start with the empty bar then . . . 6 sets…

Monday  Deload Week  A. Mobility  2 Rounds not for time 5 Wall Squats 5-5-1(5seconds down-5seconds hold at the bottom- 1 second up. :45 Seconds pigeon stretch each side :45 Seconds quad stretch each side B.   20 minute AMRAP  500m  Run 5 Back Squat @ 55% (of your 90%) 20 sit ups

Sunday Funday with coach Mark  Come in and make up a wod from the week, get some mobility in or work on those weaknesses!

Saturday  A.  Filthy Fifty For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders Immediately followed by 100 Burpees 

Friday A.  Dead Lift Cycle 3 Week 3 5@75% 3@85% 1+@95% B.  21-15-9 Thrusters 95/65 Pull ups

Wednesday  A. Strict Press Cycle 3 Week 3 5@75% 3@85% 1+@95% B.  EMOTM for 15 minutes  Minute 1: Row for max calories Minute 2: 20 Kettlebell Swings 53/35 Minute 3: Rest C.  10 minutes Mobility work